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07-19-2013, 08:31 PM
#151
Thanks Amy. I was just too tired and sore to finish the workout. Never did that before.
DLs went well though. Seem to be hitting on all cylinders right now. Would like to ride it for a while!
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07-22-2013, 01:08 PM
#152
7/22/13 Volume!
LBBS
95 1x5
110 1x5
130 1x5
140 1x5
150 1x5
160 1x5
160 AMAP 1x16(!) Surprised myself with this one. Legs coulda pushed through 2 more, but grip failed me. Bar woulda ended up around my waist. Gotta work on hands up over bar and elbows up.
Pause LBBS
150 1x3
155 1x3
175 1x1 - not an issue today, but probably won't be able to walk tomorrow
BP - screwed around with new set up, will take my slow brain a bit to break some old habits.
60 1x5
70 1x5
85 1x5
90 1x5
100 1x5
105 1x5
105 AMAP 1x5, kind of a poor show, was looking for 8+
Pause BP
95 3x3
BIG lightbulb moment here! Finally got that I take too long descending on the first rep. It's like I "feel" the weight out. Second rep is solid. Think about pushing up through even before I start second rep. Plan to move to more doubles/triples so I can work on quick descents/trust. People have been telling me this for a while, but needed to actually feel it to understand it. 1RM PR is gonna materialize soon.
RDL
135 1x5
195 1x8, belted. These are fugly.
DB rows
70 2x10, strapped
HLR
BW 3x15
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07-25-2013, 12:16 PM
#153
7/23/13
Holy leg soreness! Actually fell outta bed this morning.
Went for *the best* massage late day. Major trap/glute/hamstring work and release. Wonder if I'll be able to walk tomorrow?
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07-25-2013, 12:29 PM
#154
7/25/13
DL - volume
120 1x5
140 1x5
165 1x5
170 1x5
180 1x5
195 1x5, gettin tired... (#1 and #5 with some back rounding and bar out in front)
205 AMAP 1x8, wanted 10. Got #9 mid-thigh, legs jello'd and didn't get hips under.
Pause squats
95 1x3
135 1x3
160 2x5 - Failed! Got exactly 2. My legs are still smoked from Monday squat volume and Tuesday massage.
135 3x5 - pretty easy
OHP - volume-ish
45 1x5
50 1x5
55 1x5
60 AMAP 1x11
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07-25-2013, 07:56 PM
#155
Good session! Where'd you get your massage? I think I need a new person -- the one I use is too gentle even though I tell her it's OK to hurt me.
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07-27-2013, 02:00 PM
#156
7/27/13
Amy, Patrick at Garden View. Go see him immediately!
Chins
BW 6, 5, 5, 5, 4
Power Clean
65 2x5
75 2x3
85 3x3
75 1x3
65 1x3
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07-30-2013, 07:14 PM
#157
7/29/13
Different gym. Verry interesting. Details to follow soon.
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08-01-2013, 07:52 AM
#158
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08-03-2013, 10:36 AM
#159
8/3/13
Went to Quest Monday 7/29. New trainer dissected my lifts.
Squat: Coming up bootie first, reason I fall forward during fails. Need to work on chest up first. Also not at depth on 80% reps. Seems easy enuf, but has my brain discombobulated.
Bench: Letting chest arch fall and not coming out far enuf with arms. When I finally did it right (exactly 1x out of 20...) I PRd 120.
DL: Butt too high. When corrected, bar path was totally spot on. Still with t-spine curve above 210. Suggested I don't do a good job with lat sets (I knew this one)
Today - working on form only
Squats
95 1x5
135 5x5 - last set was decent, vid coming
155 2x3
BP
95 1x5
105 1x5
115 2x5
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08-07-2013, 07:54 AM
#160
8/6/13
New programming, based on RPEs.
2s Pause squats
125 1x5 - shoulda been 130, but I can't calculate below 135 anymore.
140 1x5 http://www.youtube.com/watch?v=vQcWZ...=TLwowyUSKiLss
145 1x5 - last one was def a second too short in hole http://www.youtube.com/watch?v=Jnj8g...=TLwowyUSKiLss
BP - working on maintaing arch
85 2x5
95 2x5, second set http://www.youtube.com/watch?v=B5f8f...KPZMniAcLXiDCQ
100 1x5 http://www.youtube.com/watch?v=dC5YL...KPZMniAcLXiDCQ
DB flies - whoa, been a looong time since I did any bodybuilding work...
12.5 1x10
15 2x10
17.5 1x10
Tri push down - cable
50 1x10
70 2x10
80 1x10
Incline sit ups
BW +25 4x10
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